It’s no secret that boxing is a great way to get in shape and improve your overall fitness. But what if you don’t have access to a punching bag? Or what if you’re traveling and don’t have your gear with you?
In this blog post, we’ll teach you how to punch harder without a punching bag!
What To Do If You Don’t Have Access To A Punching Bag
Assuming you don’t have access to a boxing gym or equipment, there are still ways you can get in a good workout and improve your punching power.
It’s not as difficult as you might think. In fact, there are several things you can do to unleash your inner creativity and start producing brilliant ideas left and right.
You can try this technique to help you increase power and strength
Bas Twists – 3 sets x 1 min
Start standing with your feet shoulder-width apart and your knees slightly bent. Take a big step back with your left leg, keeping your right leg where it is.
Slowly twist your torso to the left as you lower yourself down into a lunge position. Be sure to keep your hips square and don’t let your left knee go past your left ankle. Return to the starting position and repeat on the other side.
Start with a light weight and gradually increase the load as you get stronger. Remember to keep your form perfect throughout the entire exercise.
If you want to increase the intensity, you can hold a weight in your hands while you perform the basic twists.
Doing this exercise will help you develop rotational power, which is important for throwing punches with more force.
180 Jump Squat – 3 sets x 12
Start by standing with your feet shoulder-width apart. Quickly jump up and to the right, landing in a squat position with your left leg forward.
Immediately jump back to the starting position. That’s one rep. Repeat the movement, this time jumping to the left. Continue alternating sides for the duration of the set.
Start with bodyweight only and gradually increase the intensity by holding weights in your hands as you jump.
Remember to keep your form perfect throughout the entire exercise. A good way to do this is to imagine yourself punching someone in the face with each jump.
This exercise will help you develop explosive power in your legs, which is important for generating more force when you punch.
Split Jump Lunges – 3 sets x 12
Start by standing in a split stance with your left leg forward and your right leg back. Quickly jump up and switch legs in midair, landing in a lunge position with your right leg forward.
Immediately jump back to the starting position. That’s one rep. Repeat the movement, this time jumping with your left leg forward. Continue alternating sides for the duration of the set.
As with the previous exercise, start with bodyweight only and gradually increase the intensity by holding weights in your hands as you jump.
This exercise is a great way to build explosive power in your legs, which will help you deliver a more powerful punch.
Plyo Push-ups – 3 sets x 12
Start in a push-up position with your hands on an elevated surface, such as a box or bench. Lower your body until your chest is just above the surface, then explosively push yourself back up to the starting position. That’s one rep.
As with the split jump lunges, start with bodyweight only and gradually increase the intensity by holding weights in your hands as you perform the exercise.
This exercise will help build explosive power in your upper body, translating into a more powerful punch.
Punching harder doesn’t have to be complicated. Incorporating these four simple exercises into your routine can increase your punching power without even stepping foot in a boxing ring.
Chin-ups – 3 x ~80% of your max (Or dead hangs)
Chin-ups are a great way to build upper body strength, which will help you deliver a more powerful punch.
To perform a chin-up, grab an overhead bar with your palms facing you and your hands shoulder-width apart. Pull yourself up until your chin clears the bar, then lower yourself back to the starting position.
If you can’t perform chin-ups, you can do dead hangs. Grab an overhead bar with your palms facing you and your hands shoulder-width apart to do a dead hang. Hang from the bar for the desired amount of time.
Incorporating these exercises into your routine will help you punch harder, without the need for a punching bag.
How To Increase Your Power And Strength to Punching Harder
connect Rotational Torque to punching power and strength
Rotational torque is the turning or twisting force that is applied to an object. It is what enables you to generate power when you punch. The more rotational torque you can generate, your punch will be more powerful.
There are two ways to increase your rotational torque: by increasing the force that you apply, or by increasing the lever arm. The lever arm is the distance between your hand and your shoulder joint. The longer the lever arm, the greater the rotational torque.
To increase your force, you can use weightlifting exercises such as the bench press and the shoulder press. You can do exercises such as chin-ups and pull-ups to increase the lever arm.
Both of these methods will help you generate more power when you punch, enabling you to punch harder without a punching bag.
You can increase your punching power and strength by strengthening your rotational muscles. To do so, incorporate exercises such as the medicine ball twist and the Russian twist into your routine.
Leg Drive & Balance
When you punch, you want to generate as much power as possible. This requires good leg drive and balance.
To generate a good leg drive, you need to push off with your legs and rotate your hips. This will help you transfer the power from your legs up through your body and into your punch.
The split jump lunges and the plyo push-ups are two excellent exercises that will help you build explosive power in your legs and improve your balance.
You also want to make sure that you maintain a good balance. This will help you stay stable when you punch and prevent you from getting off-balance and falling over.
You can do several exercises to improve your leg drive and balance. These include squats, lunges, and single-leg deadlifts. Incorporate these into your routine to help you punch harder without a punching bag.
Acceleration & Velocity
In order to generate more power when you punch, you need to increase your acceleration and velocity.
Acceleration is the rate at which your fist moves through space. The faster you can accelerate your fist, the more powerful your punch will be.
To increase your acceleration, you need to use exercises that train your muscles to contract explosively. These include plyometric exercises such as jump squats and box jumps.
The chin-up is a great exercise to help you build greater arm strength and increase your punching velocity.
As with anything, proper technique is essential if you want to punch harder without a punching bag. There are several key things to keep in mind when you’re throwing a punch:
– Keep your chin down and tuck it into your shoulder to protect it.
– Rotate your hips and shoulders as you throw the punch. This will help you generate more power.
– Extend your arm fully and snap your wrist as you make contact with the target. This will help you transfer the force of the punch more effectively.
Practicing your punching technique on a heavy bag or a speed bag will help you develop proper form and increase your punching power.
As you can see, there are several things you can do to increase your punching power without a punching bag. So get out there and start working on your boxing skills! And who knows, maybe one day you’ll be able to teach others how to punch harder without a punching bag!
Do you have any tips on how to punch harder without a punching bag? Share them in the comments below!
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